Westside Basics

[Lunar Effect]

I am trying to get a basic understanding of the Westside routine, so please let me know if I am missing anything here:

DAY 1 - ME Squat/Deadlift
DAY 2 - ME Bench Press
DAY 3 - DE Squat (10x2 at 40-55% of my 1RM)
DAY 4 - DE Bench Press (8x3 at 40-55% of my 1RM)

And if I use this template, I just fill in the assistance exercises wherever I feel that my weak points are? I would assume that I would do push-type exercises on bench days and pulling exercises on squat/deadlift days.

On the ME days, is there a recommended sequence to building up to your 1RM or should you just follow whatever you're comfortable with?

Thanks again!

[AJ Roberts]

Read this

http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding_supplements/the_periodization_bible

And this

http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding_supplements/the_periodization_bible_part_ii

It should answer any questions you have on the template

[fulldaddy]

LE,

While I don't feel knowledgable enough to contribute to your original question I did notice a week or so ago that at the bottom of each thread (at the bottom of the page) there is a similar thread catagory that generally has some great threads on the topic at hand. Hope that will be of some help.

[BigTallOx]

I would assume that I would do push-type exercises on bench days and pulling exercises on squat/deadlift days.


Not necessarily. On the westside bench DVD they do face pulls ( amoung other non pushing exercises ) in the bench workout. You need a strong back to bench too.

[Lunar Effect]

Thanks for the links guys. I think I have a fairly good understanding now...

[Travis Bell]

Except the order should be

day 1)DE Squat
day 2)ME Bench
day 3)ME Squat
day 4)DE Bench